HEALTHY ON YOU
SHOP NOW
  • HEALTHY ON YOU®
  • PRODUCTS
    • SPICE BLENDS
    • GOURMET SALTS
    • GIFT SETS
  • AVAILABLE AT
  • ABOUT SAM
  • COOK WITH SAM
    • UPCOMING CLASSES
  • RECIPES
  • SAM'S BLOG
  • CONTACT
Picture

SAM'S BLOG

A true labor of love-this blog is reflective of my Healthy On You cooking classes, recipes, spice blends, healthy habits and exercises for your body & health.

Feel free to leave me a comment and if you try a recipe, write me! Most of all let this be a place for healthy inspiration.
CONTACT SAM

Healthy On You June Cooking Class

6/9/2016

0 Comments

 
Paella! Another incredible evening with a lovely group of ladies. Paella is one of those dishes that is naturally low in calories, good for you and a beautiful presentation. I taught all the little tricks from stock preparation, to choosing your seafood. The end product was a delicious dish with a presentation that will "wow" your crowd.

To start off the class, we made a mint infused grapefruit sorbet. This was a natural menu option because my grapefruit trees are laden with fruit and I'm seriously over run with them and fresh mint! On warm summer evenings, this dessert is a winner. Its very easy to prepare and can be done days ahead of time. 

The arugula Spanish salad with marcona almonds was tasty and fresh- Just what you need to accompany a seafood dish such as paella-and topped with arugula sprouts, it tastes even better. You can purchase them at any farmers market or even whole foods sometimes.

Lastly, the technique of paring citrus for our citrus, avocado and fennel salad is a skill you can use anytime. The peeled orange and blood orange slices, topped with fennel from my garden are so refreshing! This is a great salad to remember if you serve a heavy dish and need something light to cleanse your pallet afterwards.

All and all, a wonderful evening, great food and lots of fun. Thank you ladies!


​​Healthy on You will provide you techniques to manage your stress on a daily basis and give you the tools to refresh your body and mind. Health Coaching, Cooking Classes and more! Contact me below for your free consultation, Gift Certificates also available.
​
​
SIGN ME UP!
0 Comments

A Healthier You...

6/2/2016

1 Comment

 
Picture
Now that its June, I am gearing up for summer and want to share some of my health tips to get you started on creating a healthier lifestyle, no matter what day it is. 

1. Download one of the super cool fitness apps to help you with an in home workout routine. Remember, you don't need a lengthy workout plan to achieve heart healthy benefits and anything you do will be much better than sitting on the couch! I love Zova.  Target any part of your body with short circuit routines. Each between 5 and 10 minutes. An example of a combination of exercises that help tone my body is a series of jumping jacks, squats, calf rises, and floor dips in 45 second intervals. Try it!

2.  Avoid packaged and processed foods. Shop the perimeter of the supermarket-avoiding the middle only for oatmeal and sugarless cereals. And read labels for hidden ingredients. If a product contains more than five ingredients and you can't spell most of them, leave it behind.

3.  Limit your sugar intake. I say this in every cooking class. IT's hard to avoid sugar all together, especially if you have a sweet tooth like me. Start by take small steps: ask for your coffee drink with no sugar or syrups added. Avoiding high fructose corn syrup is really key in helping you shed the pounds. The singer Adele used to have 12 cups of tea per day with 2 sugar cubes in each. After a new weight loss program that included (among other things) the sugar in her tea, she lost 30 pounds-just sayin.'

4.  Get enough sleep. This has been my problem for a while now and I'm finally getting enough sleep and feeling better. I try to be in bed by 10 and lights out by 10:30p. This is hard when your hubby is a night owl, but we are doing it together. Another contributor to my good nights rest-a dark room. We used to leave our blinds up at night and now we close them all the way. It's made such a difference in my sleep. Figure out what it is that settles you down and brings you peace right before bed. This could be essential oil diffusions that fill your room with scent or stretching. Find what works for you and stick with it.


​​Healthy on You will provide you techniques to manage your stress on a daily basis and give you the tools to refresh your body and mind. Health Coaching, Cooking Classes and more! Contact me below for your free consultation, Gift Certificates also available.
SIGN ME UP!
1 Comment

Everyday is Monday!

6/2/2016

0 Comments

 
Picture
Sounds crazy, right? After all, Monday has to be the most disliked day of the week. But yesterday, I attended an amazing cycling class at Rush Indoor Cycling studio in Carmel Valley. These are  SoulCycle type classes where your instructor is also a motivational speaker-know what I mean? So, I always take this with a grain of salt and realize it's a better alternative than the drill sergeant type instructors that I suffer at other places.  I listened to great music, partied on my bike and cycled away. Meanwhile,  I listened as the instructor, Stephanie, screamed out how wonderful we are and that we are here for a purpose, etc., etc. It could be distracting sometimes, but yesterday Stephanie finally got to me. While cycling at a high gear and sweating my but off, she says, "everyday is Monday, don't wait until Monday to change your life. Start now!" This statement was meant to motivate me to work harder, and it worked!

After the class I really gave that statement some thought-enough to write about it. How many times have I said, "on Monday I will write that letter, on Monday I will try to eat less salt, on Monday I will start a new exercise routine...." and on and on.  It was a form of procrastination for me. Now, I'm telling myself today is MONDAY no matter what day it is. Thank you Stephanie!

​​Healthy on You will provide you techniques to manage your stress on a daily basis and give you the tools to refresh your body and mind. Health Coaching, Cooking Classes and more! Contact me below for your free consultation, Gift Certificates also available.

SIGN ME UP!
0 Comments

    Samantha

    Healthy On You Recipes and cooking tips by Samantha Binkley. Many of these recipes use Samantha's  100% Organic Spice Blends that take the guess work out of cooking. 

    Archives

    April 2018
    March 2018
    February 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    May 2015

    Categories

    All
    Asian 6 Spice
    Balance
    Cancer
    Exercise
    Fish Lovers' Spice
    Food Trends
    Health
    Health And Wellness
    Health Coach
    Healthy Cooking Classes
    Healthy On You Events
    Healthy On You Recipes
    Healthy On You Videos
    Healthy Recipes
    Herbes De Provence
    Holiday Recipes
    Holiday Roast Rub
    Holiday Seafood Rub
    Holiday Turkey Rub
    Hormonal Balance
    Jamaican Jerk Spice
    Lavender Sea Salt
    Lifestyle Coaching
    Moroccan Spice Blend Recipe
    Organic Cooking
    Organic Gardening
    Paleo Poultry Rub
    Porcini Sea Salt
    Press & Media
    Retreat
    Rosemary Lemon Salt
    Saffron Salt
    Savory Paella Spice
    Spice Blend Recipes
    Stress Management
    Thyme In Tuscany
    Turmeric Ginger Spice
    Weight Loss

    RSS Feed


HOME
PRODUCTS
AVAILABLE AT
ABOUT SAM
COOKING CLASSES
RECIPES
CONTACT

LET'S BE SOCIAL
Picture
Picture
Picture
Photos of Samantha by JLS Foto
Website by ES EL DEE
"Healthy On You" and the Healthy On You  logo are registered trademarks of Healthy On You Coaching, LLC.
​All Rights Reserved.
Privacy, Refund & Cancellation Policies


Samantha Binkley
P.O. Box 3165
Rancho Santa Fe, CA 92067
Phone: 760.213.9360
Email: samantha@healthyonyou.com
  • HEALTHY ON YOU®
  • PRODUCTS
    • SPICE BLENDS
    • GOURMET SALTS
    • GIFT SETS
  • AVAILABLE AT
  • ABOUT SAM
  • COOK WITH SAM
    • UPCOMING CLASSES
  • RECIPES
  • SAM'S BLOG
  • CONTACT

SPICE UP YOUR LIFE

SHOP NOW
Contact Healthy On You
Samantha Binkley
samantha@healthyonyou.com
760.213.9360
✕